Magunguna masu dauke da kwayoyi sun sami karɓuwa a cikin shekarun 70 na karni na karshe, kodayake irin wadannan mutane masu daraja irin su Arnold Schwarzenegger da Sylvester Stallone, da ke yin amfani da su, sun fara kula da su. Masana kimiyya sun gano cewa irin wadannan wasanni suna taimakawa wajen samar da mai mai tsanani kuma suna ba da izinin sarrafa matsakaicin kitsen mai.
Aerobic, cardio da anaerobic lodi: menene bambanci?
A yawancin tushe, wasan kwaikwayo na aerobic da cardio ana kiran su, amma, akwai bambanci. Ana amfani da nauyin da ke dauke da kwayoyi don inganta jiki tare da oxygen, da kuma cardio - don horar da tsarin kwakwalwa. Daga karshe, waɗannan naurorin suna wakiltar su ta hanyar sauti guda ɗaya, tsalle mai tsalle, yin aiki a kan wani sintiri ko tsayin motoci da sauransu.
A gaskiya ma, kawai sashin manufa na bugun jini zai zama daban-daban a cikin waɗannan lokuta, sabili da haka, ƙarfin motsa jiki (tare da nauyin mahaifa a ƙasa, tare da cardio - mafi girma). Alal misali, yin amfani da na'ura mai haɓaka mai amfani ne mai auna ma'auni don dogon lokaci ko matsakaicin matsakaici, kuma horo na cardio shine tseren tsere; don ana amfani dashi mai amfani da cardio tare da mafi girman nauyin, da kuma amfani da magunguna - tare da dogon lokaci da sauransu.
Anaerobic lodi ne nauyi na karfi, i.e. wannan rukuni ya haɗa da kayan aiki a kan simulators kuma yayi tare da ma'aunin nauyi. Irin waɗannan nauyin ba su da tasiri ga ƙona mai ƙonawa da sauransu - don ƙarfafa tsokoki na jiki. Idan mukayi la'akari da cewa kasancewar cikewar haɓaka yana taimakawa wajen ƙara yawan yawan adadin kuzari, yawanci mafi kyau don rasa nauyi shi ne hada haɗen nau'ikan da ke dauke da kwayoyin mairobic da anaerobic.
Nau'in wasan kwaikwayo na aerobic
Ana amfani da nauyin haɗari na iska don nauyin hasara. Kowane mutum zai iya zaɓar wasanni a cikin iyakar wannan nau'i, saboda bakan ya isa ya isa:
- cycling;
- kaya;
- daban-daban na aerobics;
- wasan motsa jiki da motsa jiki;
- auna gudu;
- yin iyo;
- kwando da sauran wasannin wasanni;
- wasan wasan tafiya;
- dancing;
- aiki a kan mota mota;
- darussa a kan kayan aiki;
- azuzuwan a kan wani stepper ko ellipsoid.
Daga wannan kowanne mutum zai iya zaɓar kowane nau'i na ƙauna. Bugu da ƙari, yana da sauƙi don tsarawa da nauyin mairobic a gida - alal misali, yana gudana a kan tabo, igiya mai tsalle ko danni na zamani tare da videoinstruktorom.
Gina Jiki don aikin motsa jiki
Magungunan da ke dauke da kwayoyi suna da babbar maƙarƙashiyar dukiya a duk matsala. Nan da nan bayan fara horo, aiki mai karfi na ƙona wutar glycogen don ranar yana gudana. Yana da kusan minti 20-30, bayan da jiki ya canza zuwa sunadarin sunadarai da fats. Ee. Bayan bayan minti 30 na horar da aikin aiki na mai fatalwa zai fara. Idan darasi ya kasance ba a kasa da minti 40-50 ba, irin wannan sakamako mai kyau zai ci gaba na tsawon sa'o'i 2 bayan ƙarshen kaya.
Duk da haka, idan a cikin sa'o'i 2 na gaba bayan horo za ku sha ba tare da wata mummunar ba
Kamar yadda aka ambata a sama, bayan rabuwa da sugars, sashin sunadarin gina jiki ya jawo - kuma wannan shine babban kayan gini don tsokoki, kuma bazai iya rasa ba. Don hana wannan tsari, ana bada shawara don saya kayan aiki kamar BCAA da L-carnitine. Ba su da kullun cewa an ba su shawarar ko da na makaranta bayan koyarwar ilimin jiki. BCAA tana hana ƙwayar gina jiki (an cire shi kafin nan gaba, a lokacin da kuma bayan motsa jiki), kuma L-carnitine yana inganta ƙananan ƙona (ana ɗaukar minti 15 kafin horo na sa'o'i 1.5 bayan ya fara amfani).